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BoostcampPNG

The batman

by Nosfy
4 athletes joined

Program Description

This program is made for people who practice combat sport and want a mix of cardio, strength and hypertrophy.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2024 01:14
  • Last Edited
    Jul 17, 2025 10:23

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Lats
11.6%
Quadriceps
10.6%
Upper Back
10.6%
Triceps
9.8%
Chest
9.8%
Front Delts
7.8%
Hamstrings
7.2%
Glutes
5.8%
Middle Delts
5.6%
Biceps
4.7%
Abs
3.4%
Calves
3.1%
Lower Back
2.5%
Rear Delts
1.9%
Cardio
1.6%
Adductors
1.6%
Neck
1.6%
Other
0.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Neck Brdige
2
30 secs
-
8
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Neck Brdige
2
30 secs
-
8
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Neck Brdige
2
30 secs
-
8
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Neck Brdige
2
30 secs
-
8
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Neck Brdige
2
30 secs
-
8
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Neck Brdige
2
30 secs
-
8
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Neck Brdige
2
30 secs
-
8
Kettlebell Swing
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Neck Brdige
2
30 secs
-
8
Kettlebell Swing
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Shrug (Dumbbell)
2
8-15 reps
-
7
Bayesian Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Shrug (Dumbbell)
2
8-15 reps
-
7
Bayesian Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Shrug (Dumbbell)
2
8-15 reps
-
7
Bayesian Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Shrug (Dumbbell)
2
8-15 reps
-
7
Bayesian Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Shrug (Dumbbell)
2
8-15 reps
-
7
Bayesian Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Shrug (Dumbbell)
2
8-15 reps
-
7
Bayesian Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Shrug (Dumbbell)
2
8-15 reps
-
7
Bayesian Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Shrug (Dumbbell)
2
8-15 reps
-
7
Bayesian Curl
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
1-5 reps
-
3A
Wide Grip Pull-Up
2
AMRAP
-
3B
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Chest Press (Machine)
3
10 reps
-
6
AD Press
3
10 reps
-
7
Standing Pullover (Cable)
3
8-15 reps
-
8
Lunge (Dumbbell)
2
10 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Stationary Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
1-5 reps
-
3A
Wide Grip Pull-Up
2
AMRAP
-
3B
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Chest Press (Machine)
3
10 reps
-
6
AD Press
3
10 reps
-
7
Standing Pullover (Cable)
3
8-15 reps
-
8
Lunge (Dumbbell)
2
10 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Stationary Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
1-5 reps
-
3A
Wide Grip Pull-Up
2
AMRAP
-
3B
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Chest Press (Machine)
3
10 reps
-
6
AD Press
3
10 reps
-
7
Standing Pullover (Cable)
3
8-15 reps
-
8
Lunge (Dumbbell)
2
10 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Stationary Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
1-5 reps
-
3A
Wide Grip Pull-Up
2
AMRAP
-
3B
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Chest Press (Machine)
3
10 reps
-
6
AD Press
3
10 reps
-
7
Standing Pullover (Cable)
3
8-15 reps
-
8
Lunge (Dumbbell)
2
10 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Stationary Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
1-5 reps
-
3A
Wide Grip Pull-Up
2
AMRAP
-
3B
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Chest Press (Machine)
3
10 reps
-
6
AD Press
3
10 reps
-
7
Standing Pullover (Cable)
3
8-15 reps
-
8
Lunge (Dumbbell)
2
10 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Stationary Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
1-5 reps
-
3A
Wide Grip Pull-Up
2
AMRAP
-
3B
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Chest Press (Machine)
3
10 reps
-
6
AD Press
3
10 reps
-
7
Standing Pullover (Cable)
3
8-15 reps
-
8
Lunge (Dumbbell)
2
10 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Stationary Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
1-5 reps
-
3A
Wide Grip Pull-Up
2
AMRAP
-
3B
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Chest Press (Machine)
3
10 reps
-
6
AD Press
3
10 reps
-
7
Standing Pullover (Cable)
3
8-15 reps
-
8
Lunge (Dumbbell)
2
10 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Stationary Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
-
2
Deadlift (Barbell)
3
1-5 reps
-
3A
Wide Grip Pull-Up
2
AMRAP
-
3B
Chin-Up (Bodyweight)
2
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Chest Press (Machine)
3
10 reps
-
6
AD Press
3
10 reps
-
7
Standing Pullover (Cable)
3
8-15 reps
-
8
Lunge (Dumbbell)
2
10 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Stationary Bike
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Punching Bag
1 Set
3 mins
-
2
Squat (Barbell)
4 Sets
1-5 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
6-10 Reps
-
7
Neck Brdige
2 Sets
30 secs
-
8
Kettlebell Swing
2 Sets
20 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Lat Pulldown
3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Row (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
6
Shrug (Dumbbell)
2 Sets
8-15 Reps
-
7
Bayesian Curl
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Run
1 Set
15 mins
-
Day 3
1
Punching Bag
1 Set
3 mins
-
2
Deadlift (Barbell)
3 Sets
1-5 Reps
-
3A
Wide Grip Pull-Up
2 Sets
AMRAP
-
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
5
Chest Press (Machine)
3 Sets
10 Reps
-
6
AD Press
3 Sets
10 Reps
-
7
Standing Pullover (Cable)
3 Sets
8-15 Reps
-
8
Lunge (Dumbbell)
2 Sets
10 Reps
-
9
Dip (Bodyweight)
3 Sets
AMRAP
-
10
Stationary Bike
1 Set
20 mins
-